Calories in Chicken Breast: Raw vs. Cooked, With or Without Skin
Cooked skinless chicken breast has about 165 kcal and 31 g protein per 100 g. See raw vs. cooked, grilled, fried and with skin, plus per breast.
By Ayoub Farid · · 2 min read
Quick answer: cooked, skinless chicken breast has about 165 calories and 31 g of protein per 100 g. A typical cooked breast half (about 170 g) is roughly 280 calories with over 50 g of protein.
Raw vs. cooked
Cooking removes water, so the same piece weighs less afterwards and the calories per 100 g go up.
| Chicken breast (skinless) | Calories per 100 g | Protein per 100 g |
|---|---|---|
| Raw | ~120 kcal | ~22.5 g |
| Cooked (roasted/grilled) | ~165 kcal | ~31 g |
Tip: if you weigh chicken raw, log the raw values; if you weigh it cooked, log the cooked values. Mixing them up is a common source of error.
Calories by preparation (per 100 g cooked)
| Preparation | Approx. calories |
|---|---|
| Grilled or roasted, no skin | ~165 |
| Roasted with skin | ~195–200 |
| Pan-fried in a little oil | ~185–200 |
| Breaded and fried | ~250–280 |
| Poached | ~150–165 |
Per piece
| Portion | Approx. calories | Protein |
|---|---|---|
| 1 small breast, cooked (~120 g) | ~200 kcal | ~37 g |
| 1 medium breast half, cooked (~170 g) | ~280 kcal | ~53 g |
| 3 oz cooked (85 g) | ~140 kcal | ~26 g |
Why chicken breast is a diet staple
It's one of the leanest common proteins: lots of protein for few calories, which helps fullness and muscle while you're in a deficit. See protein in chicken breast and high-protein meal prep.
Chicken breast without boredom
- Marinate: yogurt, lemon, garlic and spices add flavor for few calories.
- Slice thin for wraps, salads and stir-fries.
- Shred poached chicken for tacos, sandwiches and soups.
- Season boldly: paprika, cumin, chili, herbs and citrus make lean meat interesting.
A batch of cooked chicken breast keeps for 3–4 days in the fridge and turns into fast high-protein meals.
Track it
A photo of grilled chicken, rice and vegetables is a classic easy scan. If you used oil or a creamy sauce, add it in Nutora so the estimate stays honest. Pair with calories in rice.
Frequently asked questions
How many calories are in 100 g of cooked chicken breast?
About 165 calories, with roughly 31 g of protein.
How many calories are in a whole chicken breast?
A cooked boneless, skinless breast half of about 170 g has around 280 calories.
Does chicken skin add many calories?
Yes, roughly 30–40 extra calories per 100 g, mostly from fat.
Should I weigh chicken raw or cooked?
Either works, as long as you use matching raw or cooked nutrition values.
Track it with a photo
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